Easy Recipe: Tasty 4 Week Glute Transformation

4 Week Glute Transformation. If you want to gain muscle in the right places such as your glutes then you do the opposite and go on a calorie surplus diet. Pull one knee into chest and then the other. "By focusing on hip extension exercises, you are able to really target the glutes," Perkins says. "I like to include some isolated hip extension exercises like kickbacks and bridges, as well as hip extension moves that also involve the hamstrings like step-ups and Bulgarian split squats.

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This is your step-by-step, week by week guide breaking down exactly what exercises you'll be doing each day, when to rest, and how to work through each week. Pull one knee into chest and then the other. "By focusing on hip extension exercises, you are able to really target the glutes," Perkins says. "I like to include some isolated hip extension exercises like kickbacks and bridges, as well as hip extension moves that also involve the hamstrings like step-ups and Bulgarian split squats. How to transform your glutes in just SIX weeks: Celebrity trainer shares the exact workout routine he swears by - and the best three exercises to try Indy Clinton, who lives in Sydney, works out.

I was able to focus on what exercises worked the different parts of the glutes and realized that to gain that round shape you would have to incorporate variety.

Changed everything up (at least pretty much everything) :) AND still working on a few things, let me know in the comments.

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Now I'm telling you to do the exact opposite, which is like telling you to get out of bed with Mila Kunis and start organizing your sock drawer. I usually work out five days a week with a day dedicated to legs, booty, chest and back. You will perform the workout provided in conjunction with your current routine.